5 Min AMRAP
10 Push Ups
10 Barbell Sot Press
30 Sec Hang Form the Pull Up Rack
10 Box Step Ups
Every 1:30
Jerk Behind the Neck + Jerk @70%
Jerk Behind the Neck + Jerk @75%
Jerk Behind the Neck + Jerk @80%
Jerk Behind the Neck + Jerk @80%
Jerk Behind the Neck + Jerk @80%
Jerk Behind the Neck + Jerk @70%
Immediately follow by
Every 1:30
2 Push Press Behind the Neck + 1 Push Press – 70%
2 Push Press Behind the Neck + 1 Push Press – 75%
2 Push Press Behind the Neck + 1 Push Press – 80%
1 Push Press Behind the Neck + 2 Push Press – 85%
1 Push Press Behind the Neck + 2 Push Press – 85%
AMRAP
5 rounds for max reps:
2 min: 200 m Row + Max Wall Balls 20/14 lbs
2 min: Rest
In 2 min, row 200 meters as fast as you can, then complete as many wall balls as possible in the remaining time. Then, rest for 2 min. Repeat for a total of 5 rounds. Score is total number of wall ball reps.
Goal: 150 reps (avg. 30/round).
Rx+ Goal: 200 reps (avg. 40/round).